1800 Calorie Mediterranean Diet – Overview
You may not believe this fact, but an 1800 calorie Mediterranean diet is primarily the hidden secret behind all those toned bodies and incredible physiques of people living around the Mediterranean Sea.
Well, besides helping you get that dream body, this diet can further support you in your fight against numerous health issues like heart disease, diabetes, and certain types of cancers.
Now, when we talk about the Mediterranean diet, it doesn’t mean that you need to hop on to that Italian pizza or pasta that comes on board with loads of calories.
Instead, you must indulge in a healthy dietary pattern with healthy food options like fruits, vegetables, nuts, seafood, beans, dairy, and olive oil.
What is an 1800 calorie Mediterranean diet?
You need to follow the rules and guidelines of a Mediterranean diet while keeping your calorie intake around 1800 calories. Moreover, the consumption of red wine in moderate amounts is also permitted within this diet plan.
Still, to get the best results for your health and weight loss goals, you further need to abide by the below-mentioned guidelines of this famous diet plan.
Guidelines to follow during the 1800 calorie Mediterranean diet
- You are required to eat only fresh and wholesome food
- Besides the proper diet, daily physical activity is also a vital part of this diet plan
- Try to avoid processed and packaged food as much as possible
- Moderate amounts of red wine (one drink a day for women and two drink a day for men) is permitted within this diet plan
- The main meal must consist of reasonable portions of salads, seafood, organic and grass-fed meat, along with a small portion of whole wheat food items
- Never miss your breakfast and load it up with all the healthy food options to keep you energized during the day
Weekly sample planner for 1800 calorie Mediterranean diet
Day 1.
Breakfast- 2 servings of scrambled eggs with spinach and feta cheese
Snack- 1 serving of yogurt with strawberries
Lunch- 2 servings of grain-free tabbouleh salad
Snack- 1 serving of cheese slices
Dinner- 1 serving of chicken Ceaser salad with 1 serving of garlic roasted Brussell sprouts.
Total calories for the day: 1789
Day 2.
Breakfast- 1 serving of basic eggs with 2 slices of buttered toast
Snack- 1 serving of peanut butter and carrots
Lunch- 2 servings of tuna with white bean salad
Snack- 1 serving of tuna avocado salad with 1 serving of cheese slices
Dinner- 2 servings of Zucchini pasta with 2 servings of easy steamed green beans
Total calories for the day: 1792
Day 3.
Spinach and banana smoothie
Breakfast- 1 serving of spinach and banana smoothie and 4 easy to peel hardboiled eggs
Snack- 2 servings of cheese slices
Lunch- 2 servings of grain-free tabbouleh salad
Snack- 1 serving of peanut butter and celery
Dinner- 2 servings of easy grilled chicken with 12 spears of grapes
Total calories for the day: 1790
Day 4.
Breakfast- 2 servings of cream cheese omelet with 2 oranges
Snack- Pecans (1 oz)
Lunch- 1 serving of tuna stuffed tomato with almonds (1 oz)
Snack- Granola (2 oz)
Dinner- 2 servings of vegetable stir-fry
Total calories for the day: 1802
Day 5.
Breakfast-2 servings of scrambled eggs with spinach and cream cheese with 1 serving of cinnamon apple bites
Snack- 1 serving of peanut butter and carrots
Lunch- 1 serving of peanut butter and honey sandwich on rye
Snack- 2 servings of cheese slices
Dinner- 1 serving of easy cheesy mixed vegetables with 2 servings of steamed green beans
Total calories for the day-1811
Day 6.
Breakfast- 1 serving of scrambled eggs with onion flakes and 1 apple
Snack- 2 servings of cheese slices
Lunch- 1 serving of peanut butter and jelly sandwich
Snack- 1 serving of gouda cheese on rye sandwich
Dinner- 2 servings of cauliflower chicken fried rice
Total calories for the day: 1781
Day 7.
Breakfast- 1 serving of strawberry yogurt smoothie with Granola( 1 oz)
Snack – 1 serving of peanut butter and celery
Lunch- 2 servings of red pepper and tomato salad
Snack- 2 servings of cheese slices
Dinner- 1 serving of protein-packed tuna melt with green beans
Total calories for the day: 1807
Summing it up
An 1800 calorie Mediterranean diet gives you a lot of freedom to decide upon your food options and this has been quoted as the most significant reason behind its immense popularity.
Still, do consult with your physician before getting started with this diet plan.
See Also
1400 calorie Mediterranean diet
Mediterranean Diet Lunch Ideas